Why Do We Need Food?

Food keeps us healthy and help us grow.

Food gives us energy to be able to do things during the day.

Without proper nutrition, your body can’t survive.

When you eat a balanced diet, your body obtains the fuel and nutrients it needs to function properly.

For example:• Your body needs minerals to make hormones, build bones and

regulate your heartbeat. • Water is needed to flush out toxins, transport nutrients to cells

or perform other vital bodily processes.

Food labelling

How Can We Make the Right Food Choices?

Nutrition labels can help you choose between products and whether the food is high in fat, salt and added sugars.

Colour-coded nutritional information tells you if the food hashigh, medium or low amounts of fat, saturated fat, sugars and

salt.

Green is a low amount, amber is a medium amount and red is a high amount. If you buy a food that has all or mostly green on the label, it's a healthier choice.

Energy1046kJ250kcal

Sugar

5gFat

15gSaturates

6gSalt

0.2g

15% 18% 2% 39% 19%

What Should We Be Eating?‘The Eatwell Plate’

To be healthy, nutritious food is needed to provide energy for the body. A variety of food is needed in the diet because different foods contain different substances that are needed to keep you healthy.

An average meal should be made up of one-third carbohydrates and one-third fruit and vegetables, with the remaining one-third split between dairy, protein and a little bit of fat.

Fruit and Vegetables

Fruit and vegetables are a good source of vitamins and minerals, including vitamin C and potassium.

They're an excellent source of dietary fibre, which helps maintain healthy digestion.

A diet high in fibre can also reduce your risk of heart disease, stroke and some cancers.

Help to keep your body healthy, to grow and repair and help to fight infections.

Fruit and vegetables taste delicious and there's a wide variety to choose from.

Fruit and Vegetables

A portion of fruit (150g) is roughly equivalent to:

1 medium apple, banana, orange or pear2 small size apricots, kiwi fruit or plums

1 cup of diced or canned fruit (no added sugar)A portion of vegetables (75g) is roughly equivalent to:½ cup cooked green or orange vegetables (for example, broccoli, spinach, carrots or pumpkin)½ cup cooked dried or canned beans, peas or lentils (preferably with no added salt)1 cup green leafy or raw salad vegetables½ cup sweet corn½ medium potato or other starchy vegetables (sweet potato)1 medium tomato

Eat at least 5 everyday!

What counts as 1 portion of fruit and vegetables?

Bread, Rice, Potatoes & Pasta(and other starchy foods)

Remember - potatoes don’t count as one of your fruit or vegetables!

Watch out for the added fats used when you cook and serve them; this is what increases the calorie content.

Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.

As well as starch, they contain fibre, calcium, iron and B vitamins.

You should eat lots of these foods everyday.

Milk and Dairy

Milk and dairy products are great sources of protein and calcium. To make healthier choices, go for lower-fat milk and dairy foods.

Our bodies need protein to work properly and to grow or repair themselves. Calcium helps to keep our bones and teeth strong.

The calcium in dairy foods is particularly good for us because our bodies absorb it easily.

You should eat 2-3 portions of these every day.What counts

as 1 portion of Milk and Dairy?

200ml glass of milk;150g or a pot of yogurt;30g or a matchbox sized piece of hard cheese.

Meat, Fish, Eggs and Beans

(and other non-dairy products)

Meat is a good source of protein, vitamins and minerals in your diet.

These foods help the body to grow and repair itself and keep hair, skin, muscles and nails strong.

Some meats are high in saturated fat, which can raise blood cholesterol levels.

We should eat some foods from this group every day.

Foods and Drinks High in Fat and Sugar

These foods provide the body with energy, warmth and insulation around vital organs.

Too much fat in your diet can raise cholesterol, which increases the risk of heart disease.

A small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids such as omega-3 because the body can't make them itself. Fat helps the body absorb vitamins A, D and E.

Current UK government guidelines advise cutting down on all fats and replacing saturated fat with some unsaturated fat.

Saturated Fats Unsaturated Fats

Saturated fats are found in many foods, both sweet and savoury. Foods high in saturated fats include:

• fatty cuts of meat• meat products, including sausages and

pies• butter, ghee and lard• cheese, especially hard cheese• cream, soured cream and ice cream• some savoury snacks and chocolate• confectionery• biscuits, cakes and pastries• palm oil• coconut oil and cream

It's best to reduce your overall fat intake and swap saturated fats for unsaturated fats. There is good evidence that replacing saturated fats with unsaturated fats can help lower cholesterol. Foods low in saturated fats include:

• olive oil, rapeseed oil and their spreads• avocados• some nuts, such as almonds, brazils and

peanuts

Most cases of obesity are caused by a person eating more calories than they burn off.

Modern lifestyles, easy access to high calorie foods and low activity jobs, make weight gain more likely.

If current trends continue, it is predicted that by 2050 more than half the UK population could be not just overweight but obese, at a cost to the economy of over £50 billion a year, mainly in healthcare.

The UK Obesity Crisis

What is obesity?“Obese” is used to describe somebody who is very overweight.Being obese increases your risk of developing serious and potentially life-threatening diseases including heart disease and type 2 diabetes.

Spot the DifferenceWhat is the difference between food groups and types of nutrients?

Food groups Types of nutrients

The Nutrient Pyramid

There are 7 types of

nutrients.

Most foods contain more than one

type of nutrient.

The Nutrient Pyramid

For example . . . .Cereal contains fibre, carbohydrates and vitamins. However it is included in the fibre group because this is main nutrient you get from eating it.

Did you know that vegetables contain water?

However, we eat them because they are high in vitamins and minerals.

Types of Nutrients - Proteins

Proteins help your body to grow and repair itself.

Foods high in protein include:

Red MeatFish

BeansYoghurt

What does protein do for your body?

Protein builds, maintains, and replaces the tissues in your body. Your muscles,

your organs, and your immune system are made

up mostly of protein.

Your body uses the protein you eat to make lots of

specialised protein molecules that have specific jobs. For instance, your body uses

protein to make haemoglobin the part of red blood cells

that carries oxygen to every part of your body.

What does protein do for your body?

Other proteins are used to build cardiac muscle in your heart.

In fact, whether you're running or just relaxing,

protein is doing important work like moving your legs,

moving your lungs, and protecting you from

disease.

Many foods contain protein, but the best sources are

beef, poultry, fish, eggs, dairy

products, nuts, seeds, tofu and

lentils.

Types of Nutrients - Carbohydrates

Foods high in carbohydrates include:

BreadPastaFruit

Potatoes

Carbohydrates give you energy!

Types of Nutrients - Fats

Foods high in fats include:

NutsOils

Avocados Butter

Fats give you energy!

Types of Nutrients - Vitamins

Foods high in vitamins include:

OrangesCarrotsBeefNuts

Vitamins keep your body

healthy.

Types of Nutrients - Vitamins

Different foods contain different vitamins which are useful for different reasons:

There are 13 different vitamins in total that your body needs!

Vitamin A:from foods suchas carrots and spinach. Vitamin A helps your eyesight and helps you see in the dark. It also helps fight illness in your body.

Vitamin B: There are many B vitamins. They are in rice, fish, meat, eggs and beans. Vitamin B helps your body make energy.

Vitamin C:from fruits and vegetables, e.g. oranges and Brussels sprouts. Vitamin C is important to help your body heal.

Vitamin D: you can get this from milk. Vitamin D helps your teeth and bones to grow and stay strong.

Types of Nutrients - Minerals

Foods high in minerals include:

MilkSpinach

SaltSweetcorn

Minerals keep your body

healthy.

Types of Nutrients - Minerals

Just like vitamins, there are lots of different minerals our bodies need to stay healthy:

Calcium: this comes from dairy products like milk and cheese, as well as fish and green vegetables like broccoli. Calcium helps keep your teeth and bones strong.

Zinc: found in meats, nuts, beans and peas. Zinc helps your body get better when you are unwell or injured.

Potassium: this is found in bananas, tomatoes, potatoes and many kinds of fruits. Potassium keeps your muscles working properly.

Iron: this comes from red meat (e.g. beef), fish, eggs and beans as well as many other places. Iron is important to keep your blood healthy.

Types of Nutrients - Water

Foods high in water include:

TomatoesCucumbers

LettuceStrawberries

Water helps to move nutrients in your body and get rid of waste that you don’t need. It is an essential nutrient for our survival. While it is really important to drink plenty of water, it is also important to remember that many foods contain water also.

Types of Nutrients - Fibre

Foods high in fibre include:

CerealApples

Wholegrain breadLentils

Fibre helps you to digest the food that

you have eaten.

Can we all eat every type of food?

Food Allergy

Food allergies are rare. About 2% of the population and 8% of children under the age of three are affected.

A food allergy is a rapid reaction to a food by your immune system. It can trigger symptoms such as a rash, wheezing and itching or sometimes more seriously, can affect breathing.

The most common food allergies are to fish and shellfish and nuts, including peanuts, walnuts, hazelnuts and brazil nuts.

Food intolerances are more common than food allergies. The symptoms of food intolerance tend to come on more slowly, often many hours after eating the problem food.

Typical symptoms include bloating and stomach cramps.

It's possible to be intolerant to several different foods. This can make it difficult to identify which foods are causing the problem.

Food Intolerance